Wednesday 20130109

January 8, 2013 By 6 Comments

I am happy to announce I am feeling better and actually did some light rowing intervals without dying today! I would say, another day or two and I will be back at it full force.

Today’s WOD is from CrossFit.com, simply because I have done this WOD multiple times before, and it is killer and very…enjoyable?

Oh, and if you guys have any pics of you, your equipment, gym, garage, etc.. send them my way (jerred@endofthreefit.com)!! I will post with upcoming WODs. Shout out to Justin for submitting his photo for yesterday’s WOD!

WOD

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

*Competitor: As prescribed 
*Established: 35 reps ea. 
*Recruit: 20 reps ea.

And, as always, scale weights and exercises to comfort level and equipment available.

Post time to comments.

Filed Under: WOD 6 Comments
  • http://www.facebook.com/dakota.healey Dakota Healey

    30:16 as PX’d

    Burpees and DUs took me forever, I finally strung some DUs together though! 4 in a row, not much but it’s a start…and it was with a licourische jump rope, can’t wait to purchase a speed rope!

  • nheibj

    Congrats on feeling better Jerred. Welcome back to the living.

    Had to do some subbing on this one:
    Alt leg RDLs for Back Ext.
    KB Thruster with 35# KB for wall balls.
    I started with DU’s but switched to SU’s.
    My goal was to finally break 20:00 barrier today. My previous PR was 24:36 last summer (did the same exercises as that time tonight). And all day I kept going through my pace in my head. But I fell 51 (20:51) seconds short. I lost time on 2 moves: K2E and Burpees.

    I love the filthy fifty… After party: EMOTM alt arm KB cleans with 35# KB. 5 each arm – 5 rounds. Then EMOTM alt arm KB swings. 10 each arm. 10 rounds.

  • Kim

    14:08 (Recruit) Subbed in 12in box jumps & single-unders x3.

  • http://www.facebook.com/tim.laubensheimer Tim Laubensheimer

    Glad to hear your feeling better. 19:30 @ established. 50# thrusters and 105 single unders. Feels good to get back in the swing. Took a week off and misplaced my motivation.

  • chris

    26:37 after a 16hr shift in work… Time to sleep for a week

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